What is gout?
Gout is one of the more common forms of arthritis, caused by the deposition of uric acid in the tissues and fluid spaces around joints. Uric acid is a natural waste product produced when purine, a substance found in the DNA and RNA of cells, is broken down in one of the body’s numerous biochemical pathways. Increased levels of uric acid in the blood lead to over-saturation. This causes the precipitation or deposition of uric acid crystals within the joints and around the tendons.

What are the symptoms of gout?
In the beginning there are no symptoms. This phase of the disease is called asymptomatic hyper-uricaemia in medical terms, but the presence of millions of needle-shaped uric acid crystals within the joints will eventually trigger inflammation, severe pain and damage to the joint structures.

What causes gout?
There are many factors that cause gout. Certain genetic abnormalities, whereby uric acid excretion via the kidneys is impaired, cause the majority of cases of gout. Some medication, for example the diuretics and aspirin, can block the excretion of uric acid from the kidneys and cause levels to rise. So can excessive alcohol consumption. In addition, not drinking enough water will also lower the filtration rate, causing uric acid levels to rise.

Besides factors that decrease the excretion of uric acid, all factors that lead to the increased production of purine also cause elevated levels. Eating too much food in general and eating food high in purine and fructose content are the main causes.

Which foods are high in purine content?

Foods very high in purine content – cut these out:

• Meat extracts: broths, bouillon, gravies, meat stock, bread spreads, chicken and meat soups
• Meat: liver, kidneys, heart, tongue, brains and tripe
• Yeast: brewers and bakers yeast
• Fish & shellfish: anchovies, sardines: herring, canned salmon, smelts, roe / caviar and scallops

Foods high in purine content – eat minimal amounts:

• Meat: mincemeat, sausages, mutton leg, veal, bacon and venison
• Poultry: goose, turkey, pheasant and duck
• Fish & shellfish: trout, pike, cod, halibut, perch and prawns/shrimp.

Foods moderate in purine content – safe to eat:

• Meat: ham, mutton chop / cutlet, pork, rabbit and beef
• Poultry: chicken
• Fish & shellfish: sole, shad, tuna, white fish, halibut, lobster, crab and oysters
• Legumes: split peas, lentils, chickpeas, kidney beans, butter beans
• Grains: wholegrain cereals and bread
• Vegetables: asparagus, mushrooms, spinach and cauliflower

Foods low in purine content – safe to eat:

• Grains: breads and cereals, other than wholegrain (rice, pasta, noodles, etc.)
• Dairy: cheese and milk (low fat varieties), eggs, butter, margarine
• Vegetables and fresh fruit: all other kinds, vegetable oil
• Nuts: all kinds
• Pickles, herbs and olives:

Which foods are high in fructose content?

• Foods containing fructose syrup
• Dried fruit
• Fruit juice

What can I do to lower my uric acid levels?

Step 1
Drink more water.
This will lower your uric acid levels by flushing your kidneys.

Step 2
Eat less food.
Eating less food means that you produce less uric acid. This is of additional value if you have a weight problem.

Step 3
Eat less food that can cause gout.
(Consult the above lists).

Step 4
Take medication.
Your doctor will assist you in this regard, and if you are already taking prescription medication, stay on it.